Upper Chest Workout: Best Exercises for Sculpted Pecs

Building a strong upper chest is key to creating a well-rounded, defined upper body. The upper chest adds size and shape to your torso, improving your overall appearance and strength.

In this article, we will explore some of the best upper chest workouts and exercises that can help you strengthen and shape your pecs.

[Related Article] The Arnold Chest Workout: Complete Guide

Short Summary

• Importance of Upper Chest: A strong upper chest helps create a balanced and muscular appearance.
• Effective Exercises: We will cover the best exercises to target the upper chest muscles.
• Workout routines: You'll find sample workout plans to help you build upper chest muscle.
• Tips for growth: We offer helpful tips to maximize your upper chest development, including proper form and progressive overload.

• Supplement to Improve Your Chest Workouts: AnaFuse by Vital Alchemy is designed to support muscle growth and enhance performance during chest exercises, helping you achieve better results with each workout.

Understanding Chest Anatomy

The chest muscles are made up of two main parts: the pectoralis major and the pectoralis minor. The pectoralis major is the larger muscle and is divided into two parts:

• Clavicular Head: This part of the pectoralis major is located at the top of your chest. It’s the muscle you work when you do upper chest exercises, like the incline bench press.
• Sternal Head: This part is found in the middle and lower part of the chest. It’s worked during flat bench presses and other movements.

The Pectoralis Minor is the smaller muscle that sits underneath the pectoralis major. While it doesn’t directly affect the upper chest, it supports shoulder movement and stability.

How to Target the Upper Chest

To build a strong and defined upper chest, you need to focus on exercises that target the clavicular head of the pectoralis major. Here’s how you can do it:

1. Use an Incline Angle: Exercises done on an incline, like the incline bench press or incline dumbbell press, focus on the upper part of your chest. Aim for an angle of about 30-45 degrees to avoid stressing your shoulders.
2. Perform incline exercises: Exercises like incline dumbbell presses, incline barbell presses, and incline dumbbell flyes are excellent choices for upper pecs.
3. Focus on Mind-Muscle Connection: Pay attention to your upper chest muscles as you lift. Squeeze and control the movement to ensure they are doing the work.
4. Try Push-ups with Feet Elevated: Raising your feet while doing push-ups shifts the focus to your upper chest. It’s an effective way to target this area without gym equipment.
5. Try Isolation Exercises: Add exercises like incline chest flys to your routine. These focus solely on the chest muscles without too much help from other body parts.
6. Progressive Overload: Gradually increase the weight or resistance over time to build strength and size in your upper chest.

Best Upper Chest Exercises

To develop a strong and defined upper chest, you need exercises that specifically target the clavicular head of the pectoralis major. Here are some of the best upper chest exercises:

1. Incline Barbell Bench Press

The incline bench press is one of the most effective exercises for building the upper chest. By pressing the barbell at an incline, you focus on the upper part of the pectoral muscles, promoting size and strength.

How to Do It:

1. Set up an incline bench at a 30-45 degree angle.
2. Lie back on the bench, feet firmly planted on the floor.
3. Grip the barbell slightly wider than shoulder-width apart.
4. Unrack the barbell and hold it directly over your upper chest with your arms fully extended.
5. Lower the barbell slowly to your upper chest, keeping your elbows slightly tucked.
6. Push the barbell back up to the starting position.

Muscles Worked: Upper chest, triceps, shoulders.

2. Incline Dumbbell Press

This variation of the bench press uses dumbbells, allowing a greater range of motion and helping each side of the chest work independently. It's excellent for muscle symmetry and upper chest engagement.

How to Do It:

1. Set up an incline bench at a 30-45 degree angle.
2. Sit on the bench with a dumbbell in each hand.
3. Lie back on the bench, holding the dumbbells at shoulder level with your palms facing forward.
4. Press the dumbbells upwards until your arms are fully extended.
5. Lower the dumbbells slowly back to the starting position.

Muscles Worked: Upper chest, front deltoids, triceps.

3. Low-to-High Cable Flyes

This exercise uses cables to keep constant tension on the muscles, effectively targeting the upper chest. This is a great isolation exercise that targets the upper chest by mimicking the incline fly movement.

How to Perform:

1. Set the cables to the lowest setting on the machine.
2. Hold a handle in each hand and step forward with one foot for stability.
3. Pull the cables upward and inward in an arc motion until your hands meet at shoulder height.
4. Slowly return to the starting position.

Muscles Worked: Upper chest, shoulders.

4. Feet-Elevated Push-Ups

A bodyweight exercise that emphasizes the upper chest by elevating your feet. It targets the upper chest by changing the angle of the movement.

How to Perform:

1. Place your feet on a stable elevated surface, such as a bench or step.
2. Assume a push-up position with your hands slightly wider than shoulder-width.
3. Lower your chest toward the ground, keeping your body straight.
4. Push back up to the starting position.

Muscles Worked: Upper chest, triceps, shoulders.

5. Incline Cable Chest Fly

This variation of the cable fly targets the upper chest while allowing for a full range of motion. Chest flys isolate the chest muscles, particularly the upper chest, and stretch the pectoral muscles for better activation.

How to Perform:

1. Set cables at an incline (higher than shoulder level).
2. Stand in between and pull the cables down and together in front of you while keeping a slight bend in your elbows.

Muscles Worked: Upper chest, shoulders.

6. Incline Dumbbell Fly

This exercise targets the upper chest with a focus on stretching and contracting the muscles. This isolation exercise directly targets the chest muscles, helping to improve definition and shape.

How to Perform:

1. Set up an incline bench at a 30-45 degree angle.
2. Sit on the bench with a dumbbell in each hand.
3. Lie back on the bench, holding the dumbbells above your chest with a slight bend in your elbows.
4. Lower the dumbbells out to the sides in a wide arc, keeping the slight bend in your elbows.
5. Bring the dumbbells back together above your chest, squeezing your chest at the top.

7. Bodyweight Dip

Bodyweight dips primarily target the lower chest and triceps, but with a slight forward lean, you can shift the focus to the upper chest. This makes it a versatile bodyweight exercise for overall chest development.

How to Do It:

1. Find a dip bar or parallel bars.
2. Grip the bars with your palms facing each other and your arms fully extended.
3. Lift yourself up so your arms are straight and your body is suspended.
4. Lean your torso slightly forward (this is key for chest emphasis).
5. Lower your body slowly by bending your elbows, keeping your torso leaning forward.
6. Go down as far as you comfortably can, ideally until your upper arms are parallel to the floor or slightly below.
7. Push yourself back up to the starting position by straightening your arms.

Muscles Worked: Upper chest, triceps, shoulders.

8. Close-Grip Bench Press

The close-grip bench press is usually seen as a triceps exercise, but it also works the upper chest when performed correctly.

How to Perform:

1. Lie on a flat bench with your feet firmly planted on the floor.
2. Grip the barbell with your hands closer than shoulder-width apart (about shoulder-width or slightly narrower).
3. Unrack the barbell and hold it directly over your chest with your arms fully extended.
4. Lower the barbell slowly to your lower chest, keeping your elbows tucked in close to your body.
5. Push the barbell back up to the starting position, squeezing your chest and triceps at the top.

Muscles Worked: Upper chest, triceps, anterior deltoids.

9. Guillotine Press

The guillotine press is a variation of the bench press designed to emphasize the upper chest by lowering the bar higher up on your chest. It’s a great exercise for advanced lifters looking to isolate the clavicular head.

How to Do It:

1. Set up a flat bench press.
2. Grip the barbell wider than shoulder-width.
3. Instead of lowering the bar to your mid-chest as in a standard bench press, lower it towards your neck/upper chest area (hence the name).
4. Keep your elbows flared out slightly.
5. Touch the bar lightly to your upper chest/neck area, then press the weight back up.

Muscles Worked: Upper chest, shoulders.

Best Upper-Chest Workouts

To build a strong upper chest, combining the right exercises into a well-structured workout is essential. Here are some of the best upper-chest workout routines:

1. Beginner Upper-Chest Workout

This plan is great if you’re just starting out and want to focus on proper form and building strength.

• Incline Dumbbell Bench Press: 3 sets of 10-12 reps
• Low-to-High Cable Flyes: 3 sets of 12-15 reps
• Feet-Elevated Push-Ups: 3 sets of as many reps as possible (AMRAP)

2. Intermediate Upper-Chest Workout

Here are a couple of workouts for those with some lifting experience. Remember to prioritize good form over lifting heavy weights.

Workout 1 (Emphasis on Strength):

• Incline Barbell Press: 3 sets of 6-8 repetitions
• Incline Dumbbell Press: 3 sets of 8-10 repetitions
• Cable Upper Chest Flyes: 3 sets of 12-15 repetitions

Workout 2 (Focus on Hypertrophy/Muscle Growth):

• Incline Dumbbell Press: 3 sets of 10-12 repetitions
• Incline Dumbbell Flyes: 3 sets of 10-12 repetitions
• Bodyweight Dips (weighted if possible): 3 sets of 8-12 repetitions
• Close-Grip Bench Press: 3 sets of 8-10 repetitions

3. Advanced Upper-Chest Workout

These workouts incorporate advanced techniques for experienced lifters.

• Incline Barbell Bench Press: 4 sets of 6-8 reps
• Guillotine Press: 3 sets of 10-12 reps
• Incline Dumbbell Fly (Heavy): 4 sets of 10-12 reps
• Low-to-High Cable Fly (Drop Set): 3 sets of 12-15 reps, then drop weight and do 8 more reps
• Close-Grip Bench Press: 4 sets of 8-10 reps

Sample Home Upper Chest Workout Plan

1. Push-Ups with Feet Elevated: 3 sets of 12-15 reps
2. Incline Push-Ups: 3 sets of 12-15 reps
3. Resistance Band Low-to-High Fly: 3 sets of 12-15 reps
4. Bodyweight Dips: 3 sets of 8-12 reps
5. Resistance Band Chest Press: 3 sets of 12-15 reps

Benefits of Upper Chest Workouts

Here are some key benefits of upper chest workouts:

• Improved Aesthetics: A well-developed upper chest creates a more balanced and aesthetically pleasing physique.
• Improved Muscle Definition: Targeting the upper chest helps create a well-defined and balanced look. A strong upper chest enhances the overall appearance of your pectoral muscles.
• Increased Strength and Performance: Strengthening the upper chest enhances your overall pushing power, which is useful for activities like lifting, pushing, or sports that require upper-body strength.
• Better Posture: Strong chest muscles help support your shoulders and back, contributing to better posture.
• Reduced Risk of Injury: Strengthening the upper chest can help stabilize the shoulder joint, potentially reducing the risk of injuries.
• Enhanced Athletic Performance: Upper chest training improves your performance in sports that involve upper-body movement, such as basketball, swimming, or combat sports.

How to Add Upper Chest Workouts to Your Routine

Here are a few examples of how you might add upper chest exercises to different workout routines:

• Example 1 (Existing Chest Day): If you already do flat bench press and chest flyes, you could add incline dumbbell press and incline dumbbell flyes to the beginning of your workout.
• Example 2 (Push/Pull/Legs Split): On your "push" day (chest, shoulders, triceps), you could include an incline barbell press and incline dumbbell flyes after your shoulder presses.
• Example 3 (Upper/Lower Split): On your "upper" body day, you could include an incline dumbbell press and dips.

Tips for Your Upper Chest Workout

• Warm Up Properly: Start with 5-10 minutes of light cardio and dynamic stretches to prepare your chest and shoulders for the workout.
• Proper Form: Always use good form, even if it means lifting a lighter weight. This will prevent injuries and ensure you're actually working your upper chest muscles.
• Mind-Muscle Connection: Try to really feel the muscles in your upper chest working during each exercise.
• Progressive Overload: Gradually increase the weight, reps, or sets as you get stronger. This is essential for muscle growth.
• Exercise Variation: Don't just stick to the same exercises all the time. Try different variations of incline presses and flyes to target your upper chest from different angles.
• Correct Incline Angle: Use an incline angle of 30-45 degrees. Too steep an incline will shift the focus to your shoulders.
• Controlled Movements: Perform each exercise with slow, controlled movements. Avoid using momentum or bouncing the weight.
• Full Range of Motion: Use a full range of motion to fully engage your chest muscles.
• Don’t Overtrain: Limit your upper chest workouts to 1-2 times per week. Ensure you rest 48-72 hours between sessions to allow proper recovery.
• Balance Your Routine: Combine upper chest exercises with mid and lower chest movements to train your entire chest evenly. For example:
  • Incline bench press (upper chest)
  • Flat bench press (middle chest)
  • Decline push-ups (lower chest)

Top 5 Supplements to Improve Your Chest Workouts

1. AnaFuse by Vital Alchemy 

Anafuse is a dual-purpose bulking stack formulated to support muscle growth and retention. It combines a blend of effective anabolic ingredients to promote lean muscle mass without harsh side effects. This formula is designed to provide the essential factors needed for building and maintaining muscle mass.

Key Benefits

• It promotes mass gains.
• It reduces your body fat.
• It enhances your muscle hardness.
• It improves muscle endurance.
• It improves your pumps.
• It boosts your strength.
• It reduces muscle soreness.
• It accelerates your muscle recovery.

Key Ingredients

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

 Excellent product

“I have been taking this for a week now and have already seen an increase in size without any water weight. My workouts have been more intense as i am finding it harder to wear myself out.”

-Brandon A.

 Awesome Stuff

“This is one of the best supplements ever. It has helped me recover faster and I have more strength as well as more endurance during my workouts. All this in just two weeks so I can’t wait to finish the bottle. The results will be amazing since we are off to a great start.”

-Jean B.

 Great results

“This product produces excellent results, that you’ll quickly notice within weeks. My focus and strength are doubled while I’m on this product!”

-Micah H.

2. Gorilla Mode Pre Workout by Gorilla Mind

Gorilla Mode Pre-Workout is a scientifically formulated supplement designed to enhance workout performance. This powerful pre-workout contains a blend of ingredients aimed at increasing energy, focus, and endurance. 

Key components include L-Citrulline for improved blood flow, Glycerol for enhanced hydration, and Creatine to support strength during workouts.

Gorilla Mode also includes nootropics like L-Tyrosine and Huperzine A, which may help boost cognitive function and focus. The combination of these ingredients is intended to elevate nitric oxide levels, promote muscle pumps, and improve overall athletic performance.

Key Benefits

• It boosts your energy levels.
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Key Ingredients

• L-Citrulline
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• GlycerPump™ (65% Glycerol Powder)
• Malic Acid
• Betaine Anhydrous
• L-Tyrosine
• Agmatine Sulfate
• Kanna (whole herb, Sceletium Tortuosum)
• Caffeine Anhydrous
• N-Phenethyl Dimethylamine Citrate
• Bioperine® (black pepper fruit extract)
• Huperzine A (Huperzia serrata leaf standardized extract)

Customer Reviews

 Amazing pumps

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-Jason

3. Androvar™ by Hard Rock Supplements

Androvar™ is an anabolic supplement designed to support muscle and strength gains. It contains Epiandrosterone, which converts into Stanolone in the body. Stanolone is a compound known for its potency, being significantly stronger and more androgenic than testosterone. This formulation aims to promote lean, dry muscle gains, helping users achieve a more defined and muscular physique.

Key Benefits

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Key Ingredients

• Epiandrosterone

Customer Reviews

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4. Sergeant Steel by Assault Labs

Sergeant Steel is a testosterone booster formulated with 16 carefully dosed ingredients aimed at enhancing testosterone levels. This supplement is designed to support increased strength, endurance, and muscle mass while also promoting libido and overall well-being.

Key Benefits

• It increases your testosterone.
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• It accelerates muscle recovery.
• It boosts your strength.
• It helps improve strength.
• It boosts your libido.

Key Ingredients

• D-Aspartic Acid
• KSM-66® Ashwagandha Root Extract
• Mucuna Pruriens
• Nettle Extract
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• Dehydroabietic Acid (DHAA)
• Tribulus Extract
• Maca Extract
• Boron

Customer Reviews

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5. GAT JetMass

Jetmass Creatine is a post-workout supplement designed to support muscle recovery and growth. It helps replenish what your body loses during intense workouts, promoting faster recovery and muscle development. 

This formula is aimed at enhancing muscle mass and strength, aiding in the rebuilding process after exercise. Jetmass provides the necessary nutrients to support optimal recovery and muscle growth.

Key Benefits

• It enhances your muscle building.
• It accelerates your muscle recovery.
• It helps replenish muscle with muscle-building nutrients.
• It supports muscle hydration.
• It helps reduce muscle soreness.
• It provides sustained energy for your workout.

Key Ingredients

• Creatine Monohydrate
• Waxy Maize
• BCAAs

Customer Reviews

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 LOVE THIS STUFF!

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-Jamie

FAQs About Upper Chest Workouts

Q: How often should I train my upper chest?

A: 2-3 times per week is generally recommended, with at least one day of rest between workouts.

Q: Can I build my upper chest with just bodyweight exercises?

A: Yes, you can make progress with bodyweight exercises like incline push-ups and decline push-ups, especially if you're a beginner. However, using weights or resistance bands can provide more resistance and lead to greater gains over time.

Q: Can women do upper chest workouts?

A: Absolutely! Upper chest workouts are beneficial for everyone, as they help improve posture, build strength, and enhance overall chest definition.

Q: Should I train my upper chest separately from my regular chest workout?

A: Not necessarily. You can include upper chest exercises in your regular chest workout or dedicate a portion of your workout specifically to targeting the upper chest.

Q: How long does it take to see results in my upper chest?

A: It varies from person to person, but with consistent training and proper nutrition, you should start to see noticeable changes in a few weeks or months.

Final Thought

Working on your upper chest is important for achieving a balanced and strong physique. A well-developed upper chest enhances your overall appearance and improves your performance in various exercises. It helps create a more defined look, which can boost your confidence.

Upper chest workouts are a great way to build strength and add definition to your chest. This article has covered everything you need, from the best exercises and workout plans to tips for making the most of your routine.

Sources:

https://barbend.com/best-upper-chest-exercises/

https://www.strengthlog.com/upper-chest-exercises/

https://www.gymshark.com/blog/article/best-chest-exercises

https://www.kettlebellkings.com/blogs/default-blog/upper-chest-workouts